SWG Saturday 10:45am

8 peeps

Moved towards Upward Facing Bow Pose. An unusual destination for Stiff White Guys, but the intimacy of the group encouraged me. So we checked in the memory of the heart and tailbone actioning away from each other. We connected with the stability of the legs and checked in the actions of the shoulders. Almost everyone went up!

Heart Opener on 2 Bricks with Shoulder Opening and Understanding.
See Yoga Video. (Does not have shoulder demo).
Windshield Wiper
Pelvis Rocking. See Yoga Video.
Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Roll up to Sitting

Widening the Base. See the Yoga Video.

Simultaneous Opposites. See the Yoga Video.

Malasana
Uttanasana
Roll up to Standing

Bound Tadasana with Extension. Similar to this Yoga Video.

Tadasana san Equipment with an emphasis on finding the stability and ease.


1 Round Lunge Salutes san Dog
2 Rounds Lunge Salutes with Crescent Moon and Dog

Transition to Wall

Uttanasana @ Wall
Hallelujah Arms at Wall
Uttanasana @ Wall

Right Angle @ Wall
Uttanasana
Down Dog @ Wall x 2 with Childs Pose in between

Shoulder Play. The action of Hallelujah Arms to Straight Arms. (Same as Action as pressing up into Upward Facing Bow Pose).

Bridge Pose x 2

Upward Facing Bow Pose @ Wall with Hands against Wall x 2
(This was super fun and everyone had a really good time)

Legs up Wall
Eye of Needle @ Wall

Transition to Supine
Easy Spinal Twist
Savasana

Sit

SLO Workshop, Saturday, May 23 Day 1

Lisa Pitelli of Smiling Dog Yoga invited me to teach a 2 day workshop this weekend. I went though the usual nervousness around sharing what I am actually working on, but eventually did what Uma says to do and "Gave it Up to God." Lisa and I went on a walk on the beach and arrived 1 minute before the start time which was a little funny but worked out fine.

I do not have the ground solid enough with a new group to clearly and easily share "my talking points". It feels a 1/8 of what I want to communicate gets voiced. My voicebox gets silenced in these situations...

I had so much fun. We barely did anything.

Yin Baddha Konasana
cuz i was late i needed a way to see the bodies quickly, this pose reveals so much

Heart Opener on 2 Bricks
Windshield Wiper
pelvis Rocking
Shimmy
Eye of the Needle with Pelvis Awareness
Windshield

Sukhasana with Pelvis Awareness and Foreword Fold Both Sides
(I had expected to share more hear, but stuck with the asana and the experience doing the work for me).

Easy Side Plank Both Sides
Childs pose
1/2 Dog

Plank
Dog

Sequence 1
Twisiting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Sphinx Play to Understand the Tailbone
Rest

Rocket Cat
Plank
Dog

Uttanasana
Roll up Tadasana

Tadasana
LAM

Standing Sequence 1
sun to
Lunge
Side Angle Set Up
Triangle
Side Triangle
Side Angle
Lunge
Dog

Rolling Updog Vinyasa Play
with Demo

repeat Standing Sequence 1 Other Side

Uttanasana
Roll up Tadasana

LAM

Standing Sequence 2
Sun to
Side Angle Set Up
Triangle
Open Triangle
Wrapped Triangle
Wrapped side Angle
Low Hip Opener
Pigeon
3 Legged Dog
Dog

Rolling Updog Vinaysa

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Childs Pose

Shoulder Play
Shoulder Play with Bricks

Headstand Prep
Headstand Play

Rest
Vajrasana Ajna Chakra Meditation

Bridge with 2 Bricks and a Blanket
Viparitta Karni Play

Rest
Savasana

Soft Vinyasa Saturday 9am

13 peeps
1 Drop In

Similar practice as lately. Attention to the spine through the practice. I am getting ready to lead a sitting class, so I think I am prepping people. For Standing Poses, tuned 1st and 2nd chakra. After last standing sequence we tuned Heart, Ajna and Crown.


Heart Opener on 2 Bricks. See Yoga Video.
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Roll up to Sitting
Sukhasana Forward Fold Both Sides

Transition to All Fours
Easy Side Plank Both Sides
Childs Pose
1/2 Dog
Plank
Dog

Sequence 1
Lunge
Hammock
Deep Low Lunge
3 Legged Dog
Dog

Repeat Sequence 1 Other Side

Sphinx Vinyasa

Step Forward Uttanasana
Roll up to Standing

Tadasana
LAM

Sequence 2
Sun to
Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
Dog

Rolling Updog Vinyasa

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Step Forward Uttanasana
Roll up to Standing

Tadasana
LAM

Sequence 3
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle (Bound Option)
Deep Low Hip Opener
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinaysa

Repeat Sequence 3 Other Side

Childs Pose
Vajrasana sitting
YAM
OM
OM

Transition to Bridge with 2 Bricks
Viparitta Karni

Rest with Heart Opener and Supported Butterfly

Savasana

Sit

Sweet Vinyasa Wednesday 8:30am

10 Peeps

Similar as we have been doing. The emphasis is on starting to tune to the spine in the asana practice. This seems a very good way to start to prepare for sitting. The talk was around this task and allowing the subtle to become obvious by attending to it.

Heart Opener on 2 Bricks. See Yoga Video.
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Roll up to Sitting
Sukhasana with Forward Fold and Side Bending

Transition onto All Fours

Easy Side Plank Both Sides
Childs Pose
1/2 Dog
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Plank
Sphinx
Rocket Cat
Plank
Dog

Step Forward
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
LAM

Sequence 2
Sun to
Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
Dog

Rolling Updog Vinyasa

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Step Forward Uttanasana
Roll up to Standing

Tadasana
Prana Palm Awareness

LAM
Sequence 3
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle (Bound Option)
Deep Low Hip Opener
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinaysa

Repeat Sequence 3 Other Side

Childs Pose
Vajrasana sitting

Bridge Pose with 2 Blocks and a Blanket

Supine Heart Opener with Supported Baddha Konasana

Savasana

SWG Saturday 10:45am

13 Peeps
1 Drop In

Familiar group but a lot of diversity in physical ability and speed. I have a few cats that come to this class and getting up and down off the floor is a big deal. So there is some waiting time between, "come up to standing" and when everyone actually does. This is good for me. I tend to move too fast.

Heart Opener on 2 Bricks. See Yoga Video.
Pelvis Rocking. See Yoga Video.
Windshield Wiper
The Shimmy. See Yoga Video.

Hamstring Stretching with Strap

Transition to All Fours
Cat/Cow
Childs Pose

Easy Side Plank Both Sides
Childs Pose

From all fours to standing

Uttanasana
Roll up to Standing

Tadasana with Shoulder Opening and Breath Awareness

2 Rounds Lunge Salutes
End in Childs Pose

Sphinx Pose x 2
Locust x 2

Transition onto Back
Bridge Pose x 2

Eye of the Needle with Pelvis Awareness both Sides
Easy Spinal Twist Both Sides

Cosmic Rest Pose
Savasana

Soft Vinyasa Saturday 9am

15 Peeps
2 Drop Ins


Similar theme. Connection to the spine and using that as the focus through the practice. The talking points were on the possibility of "doing yoga Now...connecting Now." No real peak, just a continual focus on the spine.

Heart Opener on 2 Bricks. See Yoga Video.
Pelvis Rocking. See Yoga Video.
Windshield Wiper
The Shimmy. See Yoga Video.

Sukhasana Forward and Backward. See Yoga Video.

Transition to All fours

Easy Side Plank Both Sides
Childs Pose
1/2 Dog

Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Plank
Sphinx with Tailbone Heart Awareness
Rest. Windshield Wiper.

Rocket Cat.
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Tadasana
Spine Attention

LAM

Sequence 2
Sun to Lunge
(Similar to this Yoga Video, but with emphasis on spine)
Blueprint Side Angle
Triangle
Side Angle
Lunge
3 Legged Dog
Dog

Rolling to Upward Facing Dog Vinyasa

Repeat Sequence 2
Repeat UD Vinyasa

Step Forward Uttananasa
Roll up to Standing

Tadasana
Spine Attention
Awareness of Prana in Palms

Sequence 3
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped or Bound Side Angle Pose
Deep Hip Opener
Pigeon
3 Legged Dog
Revolved Dog
Dog

Roll into Upward Facing Dog
Roll back

Repeat Sequence 3
Repeat UD Vinaysa

Rest Childs
Vajrasana

Transition to backs

Bridge Pose
Bridge Pose with Block to Viparitta Karni
Bridge Pose
Rest

Eye of the Needle to Eagle Twist Both Sides

Cosmic Rest Pose

Savasana

Soft Vinyasa Saturday 9am

22 Peeps
5 Drop Ins

I am still in this world of dialing in towards the spine. It is a slow practice and there seems to not be much room for much. I am endeavoring to assist peeps understand how they can use their awareness and breath to move the prana more subtly. I sense this is key for starting to sit for longer. But it means we do not move much. Today we worked the spine towards headstand.
A woman who has been practicing with me for a long time said that she is "getting" the sense of moving from the inside. I could not have felt more delighted.

Supine Heart Opener on Brick and Blanket

Windshield Wiper
Pelvis Rocking
Shimmy

Sukhasana Forward Folding and Chest Pressing

Transition to All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Lunge Sequence
Lunge to Crescent Moon
Hamstring Play
Lunge
Dog

Repeat Lunge Sequence

Dog
Plank
Sphinx Play
Sphinx with Belly Play

Cobra Locust Vinyasa x 2

Uttanasana
Roll up to Standing

Tadasana with Shoulder Work and attention the the Breath
Uttanasana
Dog

Cobra Locust Vinyasa

Childs Pose

Shoulder Work with Blocks

Headstand Prep
Headstand Play

(This was a big group to through out headstand to. An unusual "move" on my part.)
Childs Pose
Bridge Pose x 2

Easy Spinal Twist

Savasana

Sit

Sweet Vinyasa Wednesday 8:30am

10 Peeps

Similar play as Monday but with more time to play with headstand. Connection with the spine (tailbone, back of heart and neck) towards headstand. This sequence is very full and yet we hardly do anything and class seems to go so fast.

Heart Opener on Bricks

Pelvis Rocking

The Shimmy

Sukhasana with Pelvis Awareness
Forward Fold and Chest Press
(Switch Legs and Repeat)

Transition All Fours

Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Lunge Seqeunce
Lunge with Pelvis Awareness towards Crescent Moon
Hamstring Stretch with Pelvis Play
Lunge
Dog

Repeat Lunge Sequence

Sphinx Vinyasa with 2 Sphinxs
Dog

Uttanasana
ROll up to Standing

Tadasana with Shoulder Opening and Breath Awareness (Front and Back of Body)

Standing Headstand
Shoulder Opening with Bricks
Headstand Prep
Headstand Play

(Several firsts today, I LOVE this)

Rest Childs Pose

Bridge with 2 Bricks
Rest

Savasana

Sweet Vinyasa Monday 8:30am

10 Peeps
1 Drop In

Intimate group. Continued the geeky technical play of tailbone to heart to neck. This is making it's way towards alignment for sitting.

Opening of Heart over 2 Bricks
Pelvis Rocking
Breath into Belly
The Shimmy

Rock up to Sitting

Sukhasana with Tailbone and Pelvis Awareness to Forward Fold
Chest Press
(Change Legs and Repeat)

Roll onto All Fours

Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Sequence 1
from Dog
Lunge to Crescent Moon (geeky)
Hamstring Stretching
Lunge
Dog

Repeat Sequence 1

Dog
Plank
Sphinx with Rounding and Traction Play
Rest. Windshield Wiper.
Cobra with Rounding and Traction Play
Rest. Windshield Wiper.

Cobra Locust Vinyasa Demo

Cobra Locust Vinyasa

Childs Pose
Squat
Uttanasana
Roll up to Standing

Tadasana with Alignment Play and Shoulder Opening x 2

Standing Sirsasana
Transition to Kneeling

Headstand Prep
Headstand Play with Tailbone and Heart Awareness
Rest in Childs
Vajrasana sit
(there was only 10 minutes left here! i have no idea how class went by so quickly.)

So all we had time for was to get supine, do a spinal twist and find savasana

(ideally we would have sat a lot longer in vajrasana and then maybe moved to a seated spinal twist and hip opener or a bridge pose... oh well).

SWG Sunday 10:00am

10 peeps
2 Drop Ins

Played with similar actions as yesterday SWG. Focus on tailbone, sacrum, pelvis and heart relationship in supine, sitting, standing, lunging and backbending.

Heart Opener over Brick

Pelvis Rocking
The Shimmy

Hamstring Stretching with a Strap and Pelvis Work

Transition to Sitting
Sacrum Awareness
Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.

Transition to Standing Forward Fold
Roll up to Standing
Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana san equipment

2 Rounds Lunge Salutes
Childs Pose

Sphinx
Cobra
Roll onto Backs

Windshield Wiper
Bridge Pose x 2
Cosmic Rest Pose

Eye of the Needle Both Sides
Easy Spinal Twist

Savasana

Sit

Soft Vinyasa Saturday 9am

16 Peeps
1 Drop in

(Almost a second drop in but seemed to not be a match and he left. Might write a blog about it cuz it was such a mind spin for me).

Played with some of the work that I found myself doing with Help of Ojai and Krotona. So a little slower and groovier. Emphasis on understanding the simultaneous actions in the opening of the heart and the descent of the tailbone.

Heart Opener
Supine over a Brick

Pelvis Rocking Forward and Back
Breath in Belly Awareness and Connection to the Pelvis

The Shimmy

Roll to Sitting

Sukhasana with Action of Heart and Tailbone
Forward Fold to head on Brick
Chest Pressing
(Switch Legs and Repeat Other Side)

Transition onto All Fours

Easy Side Plank Both Sides
Childs Pose
1/2 Dog
Rounded Body
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Crescent Moon with Pelvis and Heart Attention
Hamstring Stretch
Dog

Repeat Sequence 1 Other Side

Dog
Plank
Sphinx with Tailbone and Heart Tractioning
Rest, Windshield Wiper
Cobra with Tailbone and Heart Tractioning
Rest, Windshield Wiper
Rocket Cat
Childs Pose
Vajarasana

Demo of the Cobra Locust Vinyasa
(Calling out the actions of the Tailbone and Heart)

Cobra Locust Vinyasa

Dog
Uttanasana
Roll up to Standing

Tadasana with Alignment Cues
Ujayyi Pranayama

(awareness of breathing down the fronts and backs of the body)

LAM

Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Side Angle Pose
Lunge
3 Legged Dog

Cobra Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Repeat Sequence 2 Other Side

Cobra Locust Vinaysa

Rest Childs Pose
Vajrasana Sit

Shoulder Work in Vajrasana

Shoulder Work with Bricks

Headstand Prep
A little suggestion to put some of the navel and tailbone and heart work towards headstand
There was not really enough time to do this. But there is always a first suggestion.

Childs Pose
Vajrasana Sit
OM

Transition towards earth

Savasana Prep

Savasana

Sweet Vinyasa 8:30am Wednesday

New Years Eve Day

13 peeps

Request: Twists and Back bending

Opening

Emphasis on lengthening and opening the side ribs in prep for back bending

Sukhasana or box pose

forward fold

side forward fold

easy spinal twist

(switch legs and repeat Other side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Easy Side Plank Pose Sequence

Childs

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Low Lunge Isometric

Hamstring Play

Vinyasa 1

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat 

Plank

Dog

Repeat Sequence 1 other Side

Vinaysa 2

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasana

roll up to standing

Block Between Thigh Play to establish Notes of Internal and External Rotation and Tailbone location.

5 Half Sun Salutations

Remove Block

Tadasana

Ujayyi Pranayama

YAM

Standing Sequence

Sun to Lunge

Warrior 1 Geek Out

Parsvottanasnaa

Warrior 3 Variation

Standing Splits

pigeon with Thigh Opening

Pigeon

3 Legged Dog

Revolved Dog

Dog

Vinaysa 3

Dog

Roll into Updog

Roll into Down Dog

Repeat Vinyasa 3

Uttanasana

Roll up to Standing

Tadasana

YAM

Repeat Standing Sequence on Other Side

Repeat Vinaysa 3

Rest Childs

Vajrasana Sit

Purvotanasana

Pachimotanasana

(Repeat)

Roll back

Bridge

Upward Facing Bow

(optional additional one)

Abdominal Hip Release using Happy Baby and Elements of the Supta Padangusthasana Sequence with a Twist

Savasana

Soft Vinyasa, Saturday 9am

12 Peeps

Chilly in the studio this morning.  So that led us to "warm" the bodies as the meditation instead of sitting.  There was a request to stretch the quadriceps.

Malasana

Wide Leg Uttanasana

Back and forth a few rounds

Tibetan 3 Inhale HA Breath

Arm Prana Waking

Heart Prana Waking

Heart Arm Extension Play

Hands at Heart

Tadasana

Ujayyi Breathing

YAM

1 Round Lunge Salute with Crescent Moon and  Rolling to Cobra Vinaysa

RAM

2nd Round Lunge Salute with Crescent Moon and Hamstring Stretch; Rolling to Cobra Vinaysa

(we paid a lot of attention to the anatomy of tailbone down without squeezing the but).

VAM

3rd Round Lunge Salute:

Lunge

Hammock Pose

Horse Pose

Squirt Pose

Low Deep Lunge

Externally Rotated Hamstring Stretch

Lunge

Updog Vinyasa

Repeat Sequence on other Side

Updog Vinaysa

Uttanasana

Roll up to Tadasana

Thigh Torture Pose @ Wall

Camel Work @ Wall

Hanumanasana Play

(Optional Vinyasa)

Seated Forward Fold

Savasana

Soft Vinyasa, Saturday 9am

17 Peeps


Sit.
Opening
Cross Legged Forward Fold, Side Bend, Dandasana Pattern

Transition All Fours
Plank
Dog

Uttanasana
Roll Up Tadasana

Shoulder Shrugs
Tadasana
Ujayyi Breath Awareness

3 Oms

2 Rounds Lunge Salute Pattern

Swamp Monster/Cactus Review

Standing Sequence 1
Sun to
Lunge
Warrior 1 Swamp Monster
Parsvottanasana
Warrior 3
Standing Splits
Twisting Lunge

Vinyasa 1
DownDog
Roll into UpDog
Roll back Down Dog

Step Forward and Repeat Sequence on Other Side

Uttanasana
Utkatasana
Tadasana

Standing Sequence 2
Sun to
Lunge
Warrior 1
Twisting Triangle with Bow n Arrow Arms
Pyramid Variation
Pigeon

Vinyasa 2
3 Legged Dog
Revolved Dog
Down Dog
Roll into Up Dog
Roll to Down Dog

Step Forward and Repeat Other Side

Float to a Seat

Western Stretch
Eastern Stretch

Abdominals
Baby Plow Rolls
Plow

Fish

Spinal Twist
Savasana

Stiff White Guys, Sunday, 10:00am

15 Peeps

Opening
Supine
Low Back and Sacrum Awareness with position of legs
Breath Awareness -- drawing breath down

Hamstring Stretching with Strap

Transition to Standing
Standing Forward Fold

Side Stretch
Spring Training Arm Circles
Shoulder and Chest Opening with Strap
Forward Fold
Squat

Transition to Wall
(Start to bring more attention to breathing down front and back of body)
Splat
Right Angle

Wall Lunge
Right Angle

Parsvottanasana Variation with Breath Work
Warrior 3 Variation

Standing Forward Fold
Squat
Roll up to Standing

Parsvottanasana Variation with Breath Work
Warrior 3 Variation

Forward Fold
Sqaut

Roll onto Backs
Knees to Chest

Windshield Wiper

Transition back to sitting

Paschimottansana with Blanket and Strap Play
(Emphasis on tailbone awareness and Breath Direction)

Revolving Head to Knee Pose

Paschimottanasna with Blanket and Strap Play

Supported Heart Opener with Bolster

Savasana

Sweet Vinyasa, Wednesday @ 8:30am

17 Peeps
Mostly Regular, 2 New.

Similar to Monday Morning. The Focus is Breathing Down the Front or Back of the Body and feeling the anatomical and energetic effects. I am driven lately to connect myself and the peeps with how to focus and direct the prana throughout the body. So we are playing with exploring back and the front of the body this week.

The taking points revolve around the the physiology of the breath, investigating the unknown and relaxing.

Opening
Supine with Tailbone and Breath Awareness

Roll to Squat
Standing Forward Fold
Roll up to Standing

Breathing Room
Interlaced Finger Side Stretch
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Finger Forward Fold
Squat
Roll up to standing

Repeat Other side and with Opposite Finger

Breath Awareness, front and back
Emphasis on understanding that we can move from the skeleton, from the muscles, and from the breath/prana to create a similar effect.

1/4 Sun Salutes

Sequence 1
1/2 Salute to
Twisting Lunge
Warrior 1 with Swamp Monster and Cactus
Low Lunge
Pyramid Variation

Vinyasa 1
Down Dog
Plank
Locust 1 x 2
Rocket Cat
Dog

Transition to Uttanasana
Complete Sun to Standing

Repeat Sequence 1

Vinyasa 2
Dog
Roll into Rounded Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog

Sequence 2
From Dog
Warrior 1 with Swamp Monster
Parsvottanasana
Warrior 3 Variation
Standing Splits
Pigeon
Revolved Dog

Vinyasa 3
Dog
Roll into Upward Facing Dog
Roll back to Downward Facing Dog

Repeat Sequence 2
Repeat Vinyasa 3


Rest Childs

Transition to a Seat

Twisting Head to Knee Pose with Tailbone Play
Both Sides
Uppavista Konasana

Transition onto Backs

Easy Spinal Twist

Freeform

Savasana

Sweet Vinyasa, Wednesday @ 8:30am

14 Peeps

Opening
Cross Legged Shin to Shin or Box
Forward Fold
Backwards Chest Press

Switch Legs and Repeat

Transition to all Fours
Cat/Cow Barrel Rolls
Childs
Half Dog

Rounded Back
Plank
Downward Facing Dog

Step Forward
Dangling Forward Fold

Roll up to Standing

Interlaced Finger Shoulder Stretch
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Fingers Behind Back Forward Fold
Squat
Roll up to Standing

Repeat Other side with Opposite Grip

Breath Awareness
1/4 Suns
1/2 Suns

Sequence 1
Twisting Lunge
Warrior 1 with Swap Monster and Cactus
Low Lunge

Vinyasa 1
Down Dog
Plank
Locust 1
Rocket Cat
Plank
Dog

Step Forward
Complete Sun to Standing

Repeat Sequence 1
Repeat Vinaysa 1
Transition to Childs

Sequence 2
Down Dog
Leg up and Through
Warrior 1 with Swamp Monster to Cactus
Parsvottanasana with play towards reverse prayer
Warrior 3
Pigeon
Revolved Dog

Vinyasa 2
Roll into Hump Backed Plank
Down Dog
Roll into Upward Facing Dog
Roll back to Downward Facing Dog

Repeat Sequence 2
Repeat Vinyasa 2

Side Plank with Swamp Monster
Both Sides

Childs

Roll to a seat.
Revolving Head to Knee Pose with Tailbone Play
Uppavista Konasana

Freeform

Savasana

Yoga Basics, Monday @ 5:15pm

7 Peeps
1 new peep


Opening
Supine
Apanasana
Hamstring Stretching with Strap
Tailbone Work (bridge to underwear model pose)

Transition All Fours
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog

Step Forward
Uttanasana
Roll up to Standing

Interlaced Finger Side Stretch to Left
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Fingers Behind Back Forward Fold
Squat
Uttanasana
Roll up to Standing

Repeat Other Side

Breath Awareness
Drawing breath down vs drawing breath up

1/4 Suns
1/2 Suns

Standing Pose Sequence

Parsvottanasana Extension
Arms Clasped at Forearm Play
Warrior 3 Prep Stance

Both Sides
Release Back in Dangling Forward Fold

Parsvottanasana with Reverse Prayer or Forearm Clasp
Parsvottanasana Extension
Baby Warrior 3

Both Sides
Release Release Back in Dangling Forward Fold

Parsvottanasana Extension
Warrior 3 with Arms Alternates

Both Sides
Release Release Back in Dangling Forward Fold
Squat

Transition to Floor

Lie Supine

Eye of the Needle Sequence with Tailbone Work
Supine Frog

Roll to Sitting

Frog
(with knees wide on 2 blankets)
Tailbone Awareness in 4 directions

Childs Pose

Paschimottanasana with Blanket and Strap
Tailbone Awareness and Play with Architecture of Inhale and Exhale

Revolving Head to Knee Pose with Tailbone and Rolling
Uppavista Konasana

Supine Supported Baddha Konasana

Savasana with Support

Sit

Sweet Vinyasa, Monday @ 8:30am

17 Peeps
1 Out of Towner
Mix of Regulars

Opening
Cross Legged Seat or Box
Forward Fold
Backwards Chest Press

Switch Legs and Repeat Other Side

Transition onto All Fours

Cat/Cow
Childs
1/2 Dog
Rounded Back
Plank
Dog

Step Forward
Uttanasana
Roll Up to Standing

Interlaced Finger Side Stretch to Right
Shoulder Rotation Awareness (swamp monster and cactus)
Interlaced Hands behind Back Forward Fold
Squat
Roll up to Standing

Repeat Other Side with Opposite Grip

1/4 Suns

Sequence 1
Sun Salutation to
Twisting Lunge
Warrior 1 Swamp Monster Dance
Low Lunge

Vinaysa 1
Downward Facing Dog
Plank
Locust 1 with arms alongside body
Windshield Wiper Legs
Rocket Cat
Plank
Dog

Step Forward to Uttanasana
Complete Sun To Standing

Repeat Sequence 1
Repeat Vinaysa 1 but offering Locust 2 with hands interlaced behind back
Rest in Childs before moving to Sequence 2


Sequence 2
From Dog
Left Leg High, Open and eventually through to lunge
Warrior 1 Swamp Monster
Parsvottanasana with Reverse Prayer Breakdown
Warrior 3 with Hands at Heart
Standing Splits
Pigeon
Revolved Dog
Dog

Vinyasa 2
Hump Back Plank Play
Roll into Cobra
Land, Windshield Wiper Legs
Rocket Cat
Plank
Dog

Repeat Sequence 2
Repeat Vinaysa 2

But After Cobra, land on belly and rest

Dhanurasana 2x

Rocket Cat
Childs Pose

Ardha Matseyandrasana (Half Lord of the Fishes Spinal Twist)
Both Sides

Parvritta Janu Sirsasana (Revolving Head to Knee Pose)
Both Sides
Uppavista Konasana

Freeform

Savasana

Splat

I use "Splat" with newer students as a way to open the chest and under the arms in preparation for Wall Dog or Down Dog. Also, it is a nice way to start to arch the back without too much effort.

Step 1: Stand about a foot away from the wall and extend hands up the wall.


















Step 2: Tip pelvis forward, lifting the tailbone.



Step 3: Allow heart to start to move towards wall as hands continue to stretch up so there is a sense of traction.



To release: Allow tailbone to descend and slide hands down wall and transition to Half Wall Dog.